Dagens träning 22/1 (triceps + biceps)

Cardio: 30 min, max: 150 (70%), mp: 120 (60%), 170 kcal.

Triceps + biceps: 30 min

1. Triceps med rep i cable: 25 rep (20 kg), 16 rep (25 kg), 16 rep (25 kg)

2. Bicceps med rep i cable: 16 rep (25 kg), 16 rep (22,5 kg), 16 rep (20 kg)

(Superset: Triceps + biceps)

3. Sittande tricepspress: 18 rep (50 kg), 14 rep (50 kg), 14 rep (45 kg)

4. Sittande bicepscurl m. hantel: 16 rep (9 kg), 15 rep (9 kg), 13 rep (9 kg)

5. Liggande tricepsextensions m. hantlar: 16 rep (6 kg), 16 rep (6 kg), 13 rep (6 kg)

(Superset: Biceps + triceps)

Cardio: 52 min, max: 150 (75%), mp: 129 (65%), 339 kcal